Introduction

By making your training units more diverse, you can increase the players’ motivation, since you consistently offer new approaches to improve and refine familiar movement sequences. In this book, you will find inspiring exercises you can apply during each phase of your everyday team handball training – from warm-up and goalkeeper warm-up shooting to the common contents of the main phase and the closing games. Each exercise is illustrated and described in an easy, comprehensible manner. Specific notes give you tips on what you need to be aware of.

This book deals with the following key subjects:

Warm-up:

- Basic warm-up

- Short warm-up games

- Sprint contests

- Coordination

- Ball familiarization

- Goalkeeper warm-up shooting

Basic exercises, basic play, and target play:

- Offense/series of shots

- General offense

- Fast throw-off

- 1st and 2nd wave

- Defensive action

- Closing games

- Endurance

At the end of this book, you will find an entire methodological training unit. The objective of this training unit is to improve shooting and quick decision-making under pressure.

This reference book contains 75 individual exercises.

Sample figure:

Dynamic group piston movement

1st English edition released on 28 Mar 2016

German original edition released on 19 Feb 2015

Published by DV Concept

Editors, Design and Layout: Jörg Madinger, Elke Lackner

Proofreading and English translation: Nina-Maria Nahlenz

ISBN: 978-3-95641-084-0

The book and its contents are protected by copyright. No reprinting, photomechanical reproduction, storing or processing in electronic systems without the publisher’s written permission.

Key

Cone

Hoop

Large safety mat

Small gym mat

Small vaulting box

Small vaulting box, upside down

Foam noodles: foam bars of approx. 60 cm length

Large vaulting box

Medicine ball

Soft ball/tennis ball

Balance bench

Hurdle

Coordination ladder

Bibs in different colors

Difficulty level

Easy:

Medium:

Difficult:

1. Basic warm-up
No. 1 Team pursuit

Topic: General warm-up

Minimum number of players: 8

Difficulty level:

Equipment required: Sufficient number of handballs

Basic setting:

- Divide the team into groups of 4 or 5 players and determine the leader of each group.

Course:

- The groups move freely across the court.

- The leader runs ahead and shows exercises. The other players follow and copy the leader’s exercises (A).

- If two groups meet and the leaders exchange high fives, the following players need to switch their leaders. They must react immediately and copy the new leader’s exercises.

- Once the coach whistles, another player becomes the leader and must show exercises at once.

- And so on.

Variant:

- Each player has a handball.

No. 2 Warm-up with the ball and easy shooting at the goal

Topic: General warm-up

Minimum number of players: 6

Difficulty level:

Equipment required: One handball per player

Course:

- The players crisscross throughout one half of the court and dribble one handball each (A).

- The players need to perform different running and dribbling variants (such as dribbling with the throwing hand, dribbling with the non-throwing hand, dribbling with both hands alternately; hopping, sidestepping, running backwards, etc.)

- Once the coach whistles, the players try to throw their handball into the goal from their current position (B).

- Afterwards, the players fetch their handballs and start dribbling again.

No. 3 Passing from player to player with additional running exercises

Topic: General warm-up

Minimum number of players: 8

Difficulty level:

Equipment required: 2 handballs

Course 1:

- The team is divided into two groups. The players of each group are given numbers (figure: 1 to 5).

- The players crisscross throughout the court at relaxed pace.

- Each group passes a handball (A and B) according to the predefined order (1-2-3-4-5-1 etc.).

- Following each pass, the player who passed the ball sprints to one of the side lines (C) and then crisscrosses throughout the court again at a relaxed pace until he receives the next pass.

- The players may choose a side line for their sprint; however, they are not allowed to choose the line that is closest (D).

Course 2:

- The course remains the same as course 1.

- Additionally, the players of the opposing team who are currently not involved in passing or sprinting to one of the side lines are now allowed to steal the other group’s ball (E).

Variant:

- The players need to perform different running variants (hopping, sidestepping, arm rotation).

No. 4 Blindfolded warm-up

Topic: General warm-up

Minimum number of players: 6

Difficulty level:

Equipment required: Sufficient number of colored bibs, blindfolds for each pair of players

Course 1:

- The players form pairs.

- One player shows the running path and running moves, the other player copies the moves.

- Switch roles after 2 to 3 minutes.

Course 2:

- One of the two players is wearing a blindfold.

- The “blind” player runs ahead swiftly across the court. The second player guides his teammate by touching him (left shoulder → turn left / right shoulder → turn right / soft patting on the back → stop) (A).

- Switch roles after 2 to 3 minutes.

Course 3 (figure):

- Put some objects (e.g., colored bibs) on the court floor.

- The players perform course 2 and try to collect as many objects as possible (B).

- Only the “blind” player is allowed to pick up the objects (sign: patting on both shoulders).

- Switch roles after 2 to 3 minutes.

The players should run across the court at pace, even though they are blindfolded; they must trust their teammate.

The players are not allowed to talk during the exercise.

No. 5 Warm-up with subsequent shooting on targets

Topic: General warm-up

Minimum number of players: 6

Difficulty level:

Equipment required: Different balls (e.g., handballs, soft balls, tennis balls), 1 balance bench, 5 cones

Setting (see figure):

- Put different balls (handballs, soft balls, tennis balls, etc.) on the floor of one half of the court.

- Put a balance bench into the goal zone and place cones on top.

Course:

- The players move swiftly around the balls throughout the entire half of the court (A). They are not allowed to enter the goal zone. They perform different running variants.

- Once the coach whistles, each player fetches a ball (B), runs to the 6-meter line (C), and tries to shoot a cone (D).

- After throwing, the players fetch the remaining balls and shoot until no cone is left or until all balls have been thrown into the goal zone.

- The players then start to run again while the coach prepares the next shooting sequence (distribution of balls on the floor in one half of the court) and then, once again, gives the sign for shooting.

Vary the distance between the shooting line and the bench, i.e. adjust to the players’ level of performance.

Each player is only allowed to pick up one ball at a time in order to shoot.

The players are not allowed to pass the balls; they need to shoot with the ball they picked up themselves.

2. Short warm-up games
No. 6 Taking down the vaulting box by shooting

Topic: Short warm-up games

Minimum number of players: 8

Difficulty level:

Equipment required: Two large vaulting boxes, 1 handball, 6 cones

Setting:

- Position two large vaulting boxes diagonally and use cones to define the shooting line.

Course:

- Two teams play against each other.

- By passing quickly (A and B) and moving in a well-coordinated manner (C), the attacking team tries to put a player in a good shooting position (D).

- The team scores if the shooting player hits one side of the vaulting box.

- The shooting player is not allowed to step into the defined area around the vaulting box.

- Following each shooting attempt, the other team gets the ball and starts an attack on the opposite vaulting box.

- As soon as one of the teams has scored two (three) times, remove one of the intermediate parts of the vaulting box.

- The team that takes down their vaulting box first wins the game.

Following a shooting attempt, the players need to adjust immediately and start an attack on the opposite vaulting box.

No. 7 Team ball in three squares

Topic: Short warm-up games

Minimum number of players: 8

Difficulty level:

Equipment required: 3 different throwing toys, e.g., 1 handball, 1 frisbee, 1 softball; 8 cones

Setting:

- Define three playing fields using cones and make two teams.

- Both teams play team ball on the individual playing fields using the respective throwing toy. The players are not allowed to bounce the toy.

- Choose a different throwing toy for each playing field, e.g., common handball, medicine ball, frisbee, soft ball, tennis ball, etc.

- After playing, the throwing toys must remain in the respective playing field.

Course:

- The team in possession of the toy tries to pass it 8 times (return passes are not allowed).

- If the opposing team steals the toy, they may immediately try to pass it 8 times.

- The team scores, if they manage to pass the toy 8 times. After scoring, the toy must be put on the floor at once.

- Now the coach whistles once or twice, which is the sign for both teams to change the playing field accordingly.

Changing the playing field upon the coach’s whistle:

- One whistle: Change playing field upwards (A).

- Two whistles: Change playing field downwards (B).

- The team that first secures the new throwing toy may immediately try to pass it 8 times.

Examples:

- End of game on playing field 1

-- One whistle; the players need to move to playing field 3. However, the players need to sprint around one of the two cones first before they are allowed to enter playing field 3 (C).

-- Two whistles; the players need to move to playing field 2.

- End of game on playing field 2

-- One whistle; the players need to move to playing field 1.

-- Two whistles; the players need to move to playing field 3.

- End of game on playing field 3

-- One whistle; the players need to move to playing field 2.

-- Two whistles; the players need to move to playing field 1. However, the players need to sprint around one of the two cones first before they are allowed to enter playing field 1 (D).

If the teams remain in one playing field for too long, due to constantly switching ball possession, the coach may whistle anytime in between. The players need to adjust to the new situation immediately.

No. 8 Team ball with subsequent action

Topic: Short warm-up games

Minimum number of players: 8

Difficulty level:

Equipment required: 1 handball, 8 to 10 cones

Setting:

- Use cones to define several goals.

- Assign the numbers 1 to 4 to the side lines.

- Make two teams.

Course:

- The teams play against each other.

- By running and passing the ball in a well-coordinated manner (A), the team in ball possession tries to pass the ball 5 (3, 7) times to a teammate by bouncing it through one of the defined goals (B or D).

- The players must attack a different goal each time (C). They are not allowed to bounce the ball through the same goal two times in a row.

- The attacking team counts the bouncing passes through the goals aloud.

- As soon as the team has passed the ball through the cones 5 times, the coach calls out a number between 1 and 4 (E).

- The attacking team now tries to lay down the ball behind the respective side line (F).

- The team scores if they manage to complete the whole course (pass 5 times through a goal and subsequently lay down the ball behind the correct side line).

- The other team fetches the ball and now tries to score as well.

- If there is a switch in ball possession, the goal counting starts over from 1.

The players need to switch quickly and run to the next goal immediately after scoring. After the team has passed the ball through the cones 5 times, the players need to run to the respective side line at once.

As soon as the scoring team has laid down the ball behind the side line, the other team needs to fetch the ball immediately and start an attack on the goals.

No. 9 Team ball with two different tasks

Topic: Short warm-up games

Minimum number of players: 10

Difficulty level:

Equipment required:1 handball, 8 small gym mats, 4 cones

Course:

- Both teams play team ball within the defined playing field (cones); however, they are not allowed to dribble. If a team manages to pass 8 times in a row, without the other team stealing the ball, the second part of the game begins.

- The attacking players now try to pass the ball to a teammate standing on one of the gym mats (C). If the player on the mat catches the ball, the team scores and stays in possession of the ball. In order to score again however, the team needs to attack a different gym mat.

- The team does not score if there is an opponent standing on the same gym mat as the attacking player while this player catches the ball (A).

- The players keep playing until the ball gets lost. The teams need to count the score (times they caught the ball while standing on a gym mat) themselves.

- Which team manages to catch the ball on the gym mat most often and scores highest?

Variants:

- Only a maximum of 3 players per team are allowed in the outer playing field (around the gym mats).

- After scoring, the players are neither allowed to attack the same gym mat again nor to attack the neighboring mats (B).

No. 10 2-on-2 intensive soccer variant

Topic: Short warm-up games

Minimum number of players: 12

Difficulty level:

Equipment required: 1 soccer ball, 4 balance benches

Setting:

- Position four balance benches as shown in the figure. The seating surfaces must point towards the court (turned over by 90 degrees).

- Make two teams.

- The teams play soccer 2-on-2.

- The teams need to decide in which order their players are to enter the playing field.

Course:

- and play against and and try to score by kicking the ball against the seating surface of the balance bench (A, B, and C).

- If a team scores, the four players , , , and need to leave the playing field at their balance bench immediately (D) (give a high-five). They are not allowed to enter the game again while leaving the playing field. One new player per balance bench is allowed to enter the playing field then (E).

- Now, and play against and until a team scores the next goal. The players then also leave the playing field at their balance bench, and so on.

- The players waiting outside to be substituted do both push-ups and sit-ups alternately during the waiting periods.

For larger groups, play 4-on-4 (two players per balance bench).

3. Sprint contests
No. 11 Sprint relay race with balance benches

Topic: Sprint contests

Minimum number of players: 6

Difficulty level:

Equipment required: 3 balance benches

Course:

- On command, and start simultaneously and sprint straight forward towards the first corner of the balance bench (A).

- Then, they swiftly sidestep to the inner balance bench (corner) (B); afterwards, they sprint forward diagonally (corner) (C).

- Subsequently, they swiftly sidestep to the inner balance bench (corner) (D) before they eventually sprint around the cone, run back, and exchange a high-five with the next player (E).

- And so on.

The end of each balance bench should be touched lightly with one hand.

The losing team needs to do push-ups or sit-ups, for example.

No. 12 Going to Jerusalem

Topic: Sprint contests

Minimum number of players: 6

Difficulty level:

Equipment required: Foam beams (total number of players -1)

Setting:

- Make three teams.

- Spread the foam beams across the court. There must be one foam beam less than there are players on the court (musical chairs principle).

Course:

- The players crisscross throughout the goal zone at relaxed pace and “say hello” by exchanging high-fives (A).

- On command, the players start to run. They must try to be the first to stand on a certain foam beam and block it (B).

- The player who does not get a beam, drops out (C). Remove one beam then; the course needs to be repeated until only three players are left.

- The team that has the most players left on the field scores. If there is a tie (1 player left per team), each team scores.

- Spread the foam beams again and repeat the course three times.

- At the end, the team that scored highest wins the game. The two other teams need to perform a predetermined exercise (push-ups, jumping jacks, or similar).

If a player leaves the goal zone before the sign was given, he drops out immediately.

If two or more players step onto a foam beam almost at the same time, they need to come to an agreement about who was first; if they do not come to an agreement, they all drop out.

Team-internal running tactics could be helpful.

If there are many players, define exercises the drop-outs need to perform (strengthening exercises, endurance run, or similar).

No. 13 Team tag

Topic: Sprint contests

Minimum number of players: 10

Difficulty level:

Equipment required:

Basic setting:

- Make 2 teams

- The center line is the “boundary” of the playing field.

Course:

- On command, one player per team ( and ) starts to run, crosses the center line (A), and tries to tag a player of the other team (B).

- If succeeds (C), immediately runs back, and crosses the center line, the team has scored. Now, another player of the same team () is allowed to cross the center line in order to tag a player of the other team as fast as possible (D).

Tasks:

- Which team scores highest within 2 minutes?

- Each player of a team needs to tag 2 times (between the two “taggings”, he needs to run back and cross the center line).

Only one player per team is allowed to cross the center line. If two players of the same team have crossed the center line, the team does not score, even one of them may have tagged an opponent!

If is in the “opponents’” half and is about to tag a player, he may not be tagged by . Players may only be tagged if they are in their own half of the playing field (and not in the opponents’ half).

No. 14 Intensive sprint competition

Topic: Sprint contests

Minimum number of players: 6

Difficulty level:

Equipment required: 5 to 8 small vaulting boxes, 1 handball per team of 2

Setting:

- Make pairs; each pair has one handball.

- Position 5 to 8 small vaulting boxes upside down along the center line (see figure).

Course:

- On command, , , and start to run from the goal zone simultaneously with their handball (A).

- , , and sprint with their handball to the 1st box, put the ball inside (B), sprint back, and exchange high-fives with , , and , respectively (C), who have been waiting in the goal zone.

- Now , , and (D) sprint to the 1st box, which contains the handballs. They NEED to fetch THEIR handball from the box (E), sprint back to the goal zone, and touch the 6-meter line with one foot (F). Only now they are allowed to hand over the handball to the first player.

- Subsequently, , , and sprint to the 2nd box, put the ball inside (G), sprint back, exchange high-fives with , , and , respectively, who have been waiting in the goal zone (H).

- And so on (until the last box is reached). The team that first brings their handball back from the last box to the goal zone (J) wins the game.

The exercise is quite exhausting.

If a ball drops out of the box, the player must put it back before he can continue. If the handball of another team drops out of the box during a move, the player needs to first put back this ball, too, before he can continue.

The players need to compete for space in a fair manner; this particularly applies to the first boxes (box 1 to 3), as there will be a lot of “traffic” around the boxes.

No. 15 Sprint competition with playing cards

Topic: Sprint contests

Minimum number of players: 6

Difficulty level:

Equipment required: Timer, large vaulting box, deck of playing cards, 10 cones

Preparation:

- Put the cards on top of the vaulting box with the reverse side of the cards facing upwards.

- Define the running paths for the suits of the flipped cards (diamonds, hearts, spades, clubs).

Course:

- On command, and start to run simultaneously and sprint to the vaulting box at the center line (A).

- Each player flips a card. Depending on the suit of the flipped card, the players need to sprint around the respective cone (e.g., clubs = sprint around the first cone, spades = sprint around the second cone) and back (B).

- Then it’s the next player’s turn. Each player has one (two) turn(s).

The losing team must do push-ups or sit-ups.

Variants:

- Hand out the same amount of playing cards to both teams in advance. They need to decide for themselves which player must run the short/long path (tactics). The player puts a card onto the vaulting box and, depending on the card’s “value”, runs around the respective cone and back, etc.

If a player runs the wrong path, he needs to go back and then run around the correct cone.

4. Coordination
No. 16 Sprint reaction with numbers

Topic: Coordination

Minimum number of players: 8

Difficulty level:

Equipment required: 10 cones

Course 1 (figure 1):

- Once the coach has called out a number (“4” in the example), and simultaneously start to run at relaxed pace.

- and run to the 4th cone on their respective side and touch it (A). Then, both run to the center, exchange high-fives with both hands (B), and run back (C).

Course 2 (figure 2):

- This time, the players need to sprint. The first player who crosses the start line again wins the game. The loser must do an exercise (e.g., 3 push-ups).

- Once the coach has called out a number (“24” in the example), and simultaneously start to run again. The players need to run to the respective cones – hereby, the number of tens applies to the cones on the players’ own side (D) and the number of ones to the cones on the opponents’ side (E) –, touch them, and run back (F).

Course 3 (figure 3):

- Once the coach has called out a number (“325” in the example), and simultaneously start to run again. The players need to run to the respective cones – hereby, the number of hundreds applies to the cones on the players’ own side (G), the number of tens to the cones on the opponents’ side (H), and the number of ones to the cones on the players’ own side again (J) –, touch them, and run back (K).

The coach must call out the numbers loud and clear.

During course 2 and 3, the players should meet in the center so that they need to fight their way to the next cone.

No. 17 Coordination reactions

Topic: Coordination

Minimum number of players: 8

Difficulty level:

Equipment required: 3 small vaulting boxes, 4 cones, 1 whistle

Course:

- , , and each stand on a small vaulting box.

- Once whistles (A), they jump down the box straight ahead at once (B).

- Immediately after he has whistled, and while the players are jumping, raises one hand (right hand in the example (C)), which tells , , and around which cone to run (D) before sprinting to the predefined finish line (E).

- The loser must do 10 quick jumping jacks (or push-ups, sit-ups, etc.) immediately after he has crossed the finish line. The players then run back at relaxed pace.

- Repeat the course with , , and , etc.

Variants:

- If raises the right hand, the players need to run to the other side, i.e. they must run around the left cone rather than around the right cone.

- If raises the right hand, the players need to run to the other side, i.e. they must run around the left cone rather than around the right cone. However, if whistles a second time while raising his hand, the course changes again. The players then need to run around the right cone, as intended initially.

must give the sign (raise the hand/whistle) early so that the players have enough time to react accordingly.

No. 18 Coordination run with defensive action

Topic: Coordination

Minimum number of players: 8

Difficulty level:

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